A.Clean Pull + Squat Clean + Front Squat6 sets
Rest as needed
*6 total complexes - 2 above knee; 2 @ knee; 2 below knee
*quick reset between clean pull & clean, tech focus, slightly heavier than last weeks leading at each position
B. 5 Tempo Front squats (3111) work to a strong set
up from last week! no fails
C. Back Rack Reverse Lunge
8-6-4 per leg NOT alternating.
WOD
AMRAP 4 minutes:
-Row 10 calories
-10 Dumbbell Bench Presses @ 35/25 lbs
REST 2
AMRAP 4 minutes:
-Bike 10 calories
-10 Handstand Shoulder Taps/ plank shoulder taps
REST 2
AMRAP 4
-Row 10 cal
-10 burpee over bar
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